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[Health] Exercise and health, essential 9 essential tips

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You decided to exercise. But going straight to the fitness club with the sofa on the back can be a challenge. For those of you who like to work out and open up the best tip to start a healthy life.

* Make it habit

Going to a fitness club is a good start, but unless you make it habit, you can not make positive changes in your mind and body. Creating a lifelong habit is not a quick thing, but if you set it up with a daily plan, you'll be saddened to miss it. Experts say it takes about 21 days to build customs. Let's make at least 21 days consistently and do not miss exercise.

* Pre-exercise snack

Eat a healthy snack mixed with carbohydrates and protein about 1 to 3 hours before exercise. If you feel it is hard to exercise, drink a pre-exercise drink and let it swell up when you sweat. Foods with a high fiber content are difficult to digest, so keep the ingredient content to a minimum. It is important to adjust the timing between exercise and food intake appropriately, because it can be difficult to exercise if it is overdosed and it is difficult to exercise when hungry.

* Avoid peak hours

In order to exercise well, it is best to avoid peak times just before work, during lunch, and after work. Mid-morning (between 9 and 10 o'clock) or mid-afternoon (between 3 and 4 o'clock) is the best. It is best to exercise when there are no people. 3 hours before exercise Let's eat snacks that are good for health and can encourage exercise.

* Warm-up and stretching

You must stretch your muscles before you start any form of training or endurance-like activity. Let your blood and oxygen be supplied to your whole body, starting from your toes to the top of your body. Stretching is actually the most important element of exercise. This prevents muscle spasms, tendons and painful shocks. Also, create a warm-up session that can bring in heat so that a more aggressive exercise schedule can be maintained.

* Do not be afraid to ask questions

If you can not be sure of something, it's a good idea to ask people for help. If you want to try new equipment in your fitness club, you should check whether it is safe. The club's staff will always be friendly and willing to help you with your equipment. Be sure to start with a demonstration of trainers before using specific equipment or doing any new exercise.

* One step at a time

Beginners often watch and learn. This behavior is not bad, but if you do not observe properly, it means you can not do it yourself. For example, if you just see lifting the lift and apply it right away, you might try to lift too heavy. As the baby learns to walk, it is important to start exercising slowly from the first step to the level that is right for you. Let's start with a simple floor exercise so that we can get into physical exercise. Stretching, core exercise and balancing exercise are important exercises to build a strong core and foundation for making muscles.

* Perfect attitude

While lifting the lift, the posture of the spine does not only have a significant effect on the body, but it also determines the amount that can be lifted. Unless you are in a professional lifter or a certain way of coaching, keep your waist a little arched, lift your chest up and your head and neck neutral.

* Diet

Regular exercise at a fitness club does not mean you can just eat pizza or donuts. Keep in mind that exercise is just a piece of a puzzle that manages your body properly. However, diet does not mean to drink only celery or water. We can eat protein and vegetables every meal, and let the processed food disappear and become a nutritious meal. Instead of eating pizza, making chicken dishes with quinoa and green beans is a wise food rich in nutrition and rich in taste.

* Recovery and regeneration

The first few times you go to a fitness club can be a little tired and weak. This is perfectly normal and you do not have to worry about it. However, it is important to eat healthy food to recover your body for the next session. Proteins, carbohydrates, and milk can be the best restoring diets. Proteins and carbohydrates are essential nutrients for muscle recovery and also help to consume calories.

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